9/27/18

CrossFit 45 North – CrossFit

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Weightlifting

Pause Backsquat ( 2 sets x 10 reps at 65% )

3 sec in bottom fast up

65% of regular backsquat

Back Squat ( 3 sets x 5 reps at 80%, 2 x 2 @ 85%)

SPEED

BWB Cardio

15 Min Emom

8 Goblet Squats

Metcon

Metcon (Time)

21-15-9 Cal Row

9 – 15-21 Thrusters (105/75)

RX+

155/105

Time Cap: 10 min

Body Weight Burn

Metcon (Time)

21-15-9 Cal Row

9 – 15-21 burpee ball slams

burpee ball slams : do a burpee either on or next to the slam ball pick up the ball and slam it down

Time Cap: 10 min